The month of Ramadan is a holy month in which Muslims fast. Maintaining a balance between work productivity and health is a challenge for many people who fast. Here are some suggestions for maintaining your health during the fasting month.
Practical Tips for Workers
- Plan Work Wisely
During the month of Ramadan, it is very important to plan your work schedule wisely. Prioritize work that requires a lot of concentration where your energy is highest, such as after dawn or before breaking the fast.
- Make Effective Use of Breaks
Setting good rest times can help you stay focused. Take advantage of rest time during the day to restore your body and mind. Relaxation techniques such as meditation or taking a short nap can help you get back into shape.
- Pay attention to a balanced diet
During breaking the fast and sahur, make sure to consume balanced and nutritious food. Focus on foods rich in complex carbohydrates, protein, fiber, fruits and vegetables. Avoid heavy and fatty foods.
- Keep your body hydrated
Make sure to drink enough water when breaking the fast and sahur because losing body fluids during fasting can cause dehydration, which can reduce your concentration and performance. You should also avoid alcoholic beverages and caffeine, as both can increase the risk of dehydration.
- Stay Physically Active
Even though you are fasting, remain active doing light physical activity or other activities. For example, walking after breaking the fast or doing light exercise before dawn can help you stay healthy.
- Open Communication with Coworkers
Don't hesitate to talk openly with your coworkers or boss if you think fasting is affecting your performance at work. Discuss your needs and find ways to work together and stay productive during the fasting month.
Things to Pay Attention to
- Don't Deprive Yourself of Required Rest : Even when fasting, your body needs adequate rest to maintain your health and performance at work.
- Avoid Eating or Drinking in Front of Colleagues : Be considerate of co-workers who are fasting and avoid eating or drinking in front of them so as not to cause discomfort.
- Avoid consuming heavy and fatty foods : Heavy and fatty foods can make you feel lethargic and lack energy, avoid consuming these foods when breaking the fast and at dawn.
- Avoid Excessive Physical Activity : Avoid doing physical activity that is too heavy or tiring which can drain your energy while fasting.
- Don't Neglect Your Mental Health : Take care of your mental and emotional health by staying connected with those closest to you and seeking help if needed.
- Avoid unnecessary conflict or debate : Avoid unnecessary conflict or debate in the workplace in order to maintain a comfortable and productive work atmosphere during the fasting month.
Conclusion
You can maintain your performance and productivity during the fasting month without compromising your health and well-being by following the suggestions above. Happy fasting to all Muslims who do it. May the month of Ramadan bring us blessings, health and happiness.
Article written by dr. Yupi Gunawan, Sp.Ok (Occupational Medicine Specialist at EMC Cibitung Hospital).